If you're craving a delicious and nutritious meal, a 3 oz beef tenderloin might hit the spot. Trimmed to 1/8" fat and cooked by broiling, this lean cut of meat packs a hearty punch. With only 227 calories, it is a great option for those looking to maintain or lose weight without sacrificing flavor.
Aside from being a low-calorie option, a 3 oz serving of beef tenderloin is rich in macronutrients. It contains 23 grams of protein, which helps to support muscle growth and repair. Furthermore, it is a good source of iron and zinc, which are crucial minerals for overall health.
In this article, we'll explore the nutritional benefits of beef tenderloin, preparation and cooking suggestions, where to store and how to properly cut it, and much more!
Calories and Macronutrients
As mentioned, a 3 oz beef tenderloin trimmed to 1/8" fat and cooked by broiling contains 227 calories. Moreover, it is a rich source of protein, iron, and zinc. With 23 grams of protein, it can aid in muscle growth and recovery. The iron in beef tenderloin can help to prevent anemia and support the body's immune system. Zinc, on the other hand, is vital for maintaining healthy skin, eyes, and mood.
Vitamins and Minerals
Beef tenderloin is packed with essential vitamins and minerals. Besides iron and zinc, it is also rich in vitamins B12 and B6. Vitamin B12 plays a crucial role in maintaining healthy nerve cells and blood cells, while vitamin B6 is necessary for brain development and function.
Health Benefits
In addition to being a great source of nutrition, beef tenderloin also offers numerous health benefits. For instance, consuming lean cuts of beef like tenderloin can help to reduce the risk of heart disease and stroke. Furthermore, it may help to lower blood pressure and cholesterol levels.
Preparation and Serving Suggestions
Before cooking, always make sure to trim excess fat from the beef tenderloin. Once trimmed, it can be prepared by broiling, grilling, or pan-searing. It is important to monitor the temperature of the meat to ensure it is cooked to the desired doneness. For a simple and delicious meal, consider serving it with roasted vegetables or a side salad.
Beef Tenderloin vs Other Cuts
Compared to other cuts of beef, tenderloin is one of the leanest. This makes it a great choice for those seeking a low-fat protein source. It is also one of the most tender cuts of beef, owing to its location on the cow.
Cutting Tips
Beef tenderloin can be challenging to cut due to its shape. To make the process easier, place it in the freezer for 30 minutes beforehand to stiffen it up. This will help prevent the meat from tearing or becoming too difficult to handle. Make sure to use a sharp knife, and slice against the grain for the best results.
Storage and Shelf Life
If you're not planning on using the beef tenderloin right away, it can be stored in the refrigerator for up to 3 days. For longer storage, it is best to freeze the beef tenderloin. It can be kept in the freezer for up to 6 months.
Buying Tips
When purchasing beef tenderloin, look for meat that is a bright red color with minimal marbling. This indicates a younger, leaner animal. Additionally, it is important to choose a reputable butcher or grocery store that sources high quality, grass-fed beef to ensure the best taste and nutritional value.
Risks and Side Effects
While beef tenderloin is generally considered safe to consume, it is important to cook it to the proper temperature to eliminate any harmful bacteria that may be present. Additionally, those with certain health conditions such as gout or high blood pressure may want to limit their intake of red meat.
Recipe Ideas
1. Beef Tenderloin with Herb Butter: Mix softened butter with chopped thyme, rosemary, and garlic. Season the beef tenderloin with salt and pepper, then roast in the oven until cooked to your liking. Top with a dollop of herb butter and serve. 2. Beef Tenderloin Salad: Combine mixed greens, sliced beef tenderloin, cherry tomatoes, and crumbled blue cheese in a large bowl. Drizzle with balsamic vinaigrette and serve. 3. Beef Tenderloin with Mushroom Sauce: Sear the beef tenderloin in a hot pan until browned on all sides. Remove and let rest. In the same pan, saute sliced mushrooms until tender. Add a splash of red wine and cook until the liquid has reduced by half. Serve the mushroom sauce over the beef tenderloin.
"Beef tenderloin is a delicious and nutritious cut of meat that offers numerous health benefits. It is rich in protein, iron, and zinc, which all play important roles in the body".
5 FAQs About Cooked, Broiled Beef Tenderloin
1. What is the serving size for 3 oz of beef tenderloin?
The serving size for 3 oz of beef tenderloin is about the size of a deck of cards or the palm of your hand. This serving size contains approximately 227 calories.
2. How is beef tenderloin typically cooked and broiled?
Beef tenderloin is typically cooked and broiled by rubbing it with oil, salt, and pepper before placing it on a preheated broiler pan. It is then broiled for 6-8 minutes on each side until it is brown on the outside and pink in the middle.
3. Is beef tenderloin considered a lean cut of meat?
Yes, beef tenderloin is considered a lean cut of meat as it is typically trimmed of excess fat before cooking. Three ounces of cooked, broiled beef tenderloin contains only 1/8" of fat and approximately 227 calories.
4. What are some common ways to serve beef tenderloin?
Some common ways to serve beef tenderloin include roasted, grilled, or broiled with a side of vegetables or mashed potatoes. It can also be sliced thinly for sandwiches or used as a topping for salads.
5. Can beef tenderloin be prepared ahead of time and reheated?
Yes, beef tenderloin can be prepared ahead of time and reheated. It can be stored in the refrigerator for up to 3 days or frozen for up to 6 months. To reheat, it can be placed in the oven or on the stovetop until heated through.